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[文化][健身健美][英中对照]健美大神之路 12 肥肉难鼓

一线实稿 樊明璨 来源:樊明璨博客 242浏览 0评论

健美大神之路(A Bodybuilder Is Born)

作者:罗恩·哈利斯(Ron Harris)

译者:樊明璨

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Episode 12 – You Can’t Flex Fat!
第12篇 肥肉难鼓

Randy strolled over from the locker room, a huge grin on his face. Either he had scored with Japanese twins last night or he had some other smashing success to report. “200 pounds! I’m 200 pounds on the dime! Soon I’ll be 220 like you, Ron!” This charade had gone on long enough. I hated to be the one to burst my young charge’s bubble, but I had to put an end to this before it got out of hand.
兰迪从更衣室出来信步向我走来,满面春风,看样子要么是昨晚成功上了日本双胞胎,要么就是有其他大喜事要公布。“200磅!称出来的!很快我就会达到220磅,跟你一样重了,教练!”说得好像跟真达到了220磅似的,但兰迪兴奋了好一阵。我讨厌去打碎别人的美梦,但在事情失控前,我必须结束小徒弟的幻想。

As I have said before, Randy has a high metabolism and is naturally very lean. When I met him he was 170 pounds with a clear six-pack and good separation in most of the muscle groups. He had maintained this low level of body fat until he reached 188 or so, right after he hurt his back three months ago.
我以前说过,兰迪的新陈代谢率比较高,体脂天生比较低,认识他时他只有170磅,六块腹肌明显,大部分肌群的线条也不错。之前他一直保持着较低的体脂,但就在三个月前他伤到背部后,体重就上升到了188磅左右。

Since then, his definition had progressively faded away over to the point where he no longer looked like the lean and mean stud-boy he had been. I had started to notice this about three weeks before this day. It was now time for me to intervene, as brutal as it was going to be.
从那时起,他的肌肉线条开始渐渐消褪,后来就变得不再像以前那么瘦酷帅了。我开始注意到这个情况是在大约三周前,而现在是时候该制止他了,这个过程会比较残忍。

The Hard Truth
残酷事实

“Randy, you’re getting fat.” Immediately I saw the shock turn to defensiveness on his face, which was no longer as chiseled as it used to be. In fact, I thought I saw the beginnings of a double chin.
“你长胖了,亲。”兰迪先是一惊,继而有点不服气。他的脸不再像以前那样棱角分明,已经有点双下巴了。

“No I’m not! Why would you even say that?” He was clearly feeling hurt.
“我没长胖!怎么这样说呢?”很明显,他觉得伤了面子。

“I say it because I care, ya big dope,” I replied. “My main mission with you is to keep you from making most of the mistakes I have made, and this is one of the worst ones. Many times I got caught up with the weight on the scale and ignored the fact that I was gaining more fat than muscle.”
“你傻呀,我关心你才会说实话,”我说,“我陪练的主要目的就是避免你犯我曾经犯过的错,你现在犯的错属于严重错误之一。秤给出的体重不可靠,我曾经多次吃过这种亏,忽视了长脂比长肉多的事实。”

“Well, I might have gained a little fat, but…”
“我可能是胖了一点,但……”

“Zip it, De Nile ain’t just a river in Egypt. When I was 21 years old I bulked up to 230 pounds by slugging down four 5,000 calorie weight-gain shakes a day on top of enough food to keep a Somali village well-fed. I had dimples on my thighs and more chins than a Chinese phone book.”
“行了!否认也没用。我21岁的时候,每天要吃够喂饱一个索马里村庄那么多的食物,另外还要喝四杯每杯5000卡热量的增重奶昔,体重达到了230磅。我当时胖得大腿上能按出凹印,下巴拖得跟什么似的。”

“That’s okay, I used to be Fat Bastard. I was convinced I wasn’t fat even when everyone around me was dropping subtle hints, like mooing when I walked by and hiding the food. Has anyone said anything to you yet?”
“一句话,我当时就是一头猪,但我并不觉得自己胖,即使身边的人都在隐约向我暗示,比如擦肩而过时发出嘘声,或把食物藏起来。有人对你说过什么吗?”

“Ah, my girlfriend rubbed my belly the other night and said something about Buddha and good luck, but she was drunk anyway.”
“嗯,有天晚上我女朋友摸着我的肚子说了些佛陀和好运之类的话,不过她当时喝醉了。”

The Proof
拿出证据

“I brought something for you.”
“我给你带了样东西。”

It had been a while since I had used my Parrillo Bodystat calipers, and I had to consult the manual to get all the right places to measure. Randy was reluctant to let me do this, but at the same time he had to know for sure what was going on with his body. When I had crunched all the numbers, it was time to drop the bad news.
我已经好一阵子没有用帕里略体脂计了,要看看使用手册才知道该量什么地方。兰迪对我量他有点抗拒,但他现在必须明确知道他的身体发生了什么变化。搞定所有数据后,现在该告诉他这个坏消息了。

“Your body fat is seventeen percent, junior.”
“小子,你的体脂是17%。”

“What? No it’s not, it can’t be that high! Do it again.” Sighing, I repeated the whole process and came up with the same result. “200 pounds and seventeen percent body fat. That means you have 166.5 pounds of lean mass.”
“什么?不会吧,不可能那么高!再量一次。”哎,我又量了一次,但结果一样。“体重200磅,体脂17%,说明你现在的肌肉量为166.5磅。”

“Yeah,” huffed Randy, “but that’s more than before.”
“对,”兰迪叫道,“但那也比以前多。”

“Not really,” I explained. I would say at the most, your body fat before was about ten percent. If you were ten percent at 185, that meant you had 18.5 pounds of fat, and your lean mass was…” I had to use the calculator again, as I am mathematically challenged.
“并非如此,”我驳斥道,“你以前的体脂最多只有10%。当时体重按185磅算的话,体脂就是18.5磅,肌肉量则是……”心算困难,我只有再用计算器算一下。

“166 pounds. You have gained a half pound of muscle and almost fifteen pounds of fat.”
“166磅。肌肉长了0.5磅,而脂肪却长了差不多15磅。”

Randy was not a happy camper. Rather than let him slide into self-pity, I fired off some questions to get to the bottom of this newfound flab.
兰迪不是一个天性乐观的人,我不想让他顾影自怜,所以一连抛出多个问题想挖挖这个问题的根。

Finding The Cause
寻根究底

“What have you been doing differently? Have you been eating a lot of junk food or something?”
“你最近有没有干什么特别的事?有吃很多垃圾食品或其他东西吗?”

“Yeah,” Randy admitted. “I was looking in the bodybuilding magazines and I saw how the pro’s get so huge in the off-season. I thought I would try bulking up. So I quit playing hoops and started eating crap. I think I used every Domino’s coupon I got in the mail for the past six weeks.”
“有,”兰迪承认,“我看了几本健美杂志,有文章讲到职业健美运动员如何在非赛季变成大块头,我也想试试,所以就没去打篮球了,并开始吃垃圾食品。我用掉了过去6周从邮件里得到的全部多米诺优惠券。”

Having the vertical leap of a hippo and the hand-eye coordination of a slug, I had never understood the whole fascination with basketball. Sometimes I felt guilty wearing the latest Air Jordans, knowing I was living a lie. But Randy had actually played for his high school team despite not being the tallest guy, and still went to a local park for pick-up games with his friends two or three times a week. He never needed to do much in the way of cardio at the gym because of this, but now that source of calorie burning was out of the picture.
拥有河马一样纵向弹跳能力和蜗牛一般手眼协调能力的我,从来无法理解世人对篮球的痴迷。有时我会对穿着最新款飞人乔丹篮球鞋心生愧疚,明白自己其实是在自欺欺人,但兰迪不同,他在高中就进入了校篮球队,尽管他个子不是最高的;现在他仍然常和朋友凑足人数去本地公园打球,一周大概两三次,所以他之前从不需要在健身房做太多有氧,可是就目前看,这个燃烧热量的渠道已经不复存在。

“Let me explain something about the pro’s I think you already understand,” I told him. “They are not regular human beings. They are genetic freaks who are programmed to be able to build muscle without ever getting fat. Even when these guys get up to 300 pounds or more, they can still see some kind of lines in their physiques. The rest of us are not like this. We get fat when we eat too much and reduce our activity levels. We may not want to admit it, but we do. You simply can’t rush muscle gains, and all that fat isn’t helping you.
“我跟你说一下职业健美运动员是怎么回事,我觉得你应该是了解的,”我对兰迪说,“他们不是普通人,先天条件非常好,能在长肉的同时不长脂。即使他们的体重飙升到300磅以上,也仍然能够看到一些肌肉线条,而我们这些普通人则不行。我们吃太多而又活动不足的话就会长脂。这是事实,不想承认也得承认。增肌无法速成,增肌变成增脂对你无益。”

There is a saying from many years ago, ‘you can’t flex fat.’ It’s so true. Arthur Jones had another good one. He used to say that a car would still run with a couple hundred pounds of sand in the trunk, but it would probably run better without it.” Randy was bummed, inspecting himself in the mirror and not liking what he was seeing one bit. For a kid whose vanity I often had to keep in check, this was fairly painful to watch.
多年前有句话是这么说的——肥肉难鼓。的确如此。亚瑟·琼斯(Arthur Jones)说过一句名言——行李箱装了几百磅砂的汽车也可以跑,但没有砂可能会跑得更快。兰迪心情郁闷,看着镜中的自己,感到无比厌恶。对于一个虚荣心爆棚得我不得不常常对其进行遏制的孩子来说,我都实在不忍看他面对现实。

Getting Back On Track
回归正轨

“Relax, Randy, this is not a big deal. You haven’t gone too far into tubby territory yet, so stop crying. All you have to do is start eating normally again and rejoin your buddies on the blacktop.” I didn’t mention that Boston had somehow turned into Seattle and rain was almost a permanent weather forecast this spring and summer.
“没事儿,亲,这没什么大不了的,你还没有铸成大错,别哭了。你现在要做的就是恢复正常饮食并继续和你的小伙伴去打篮球。”之前我没提到的一个细节是,当时波士顿不知怎么回事成了西雅图,今年的春夏季总是预报有雨。

“Just stop worrying so much about what the number on the scale says and think about adding quality muscle. A little bit of fat along with that is okay, but you have to watch it. From now on we’re going to start measuring your body fat once a month.”
“不要再去想那个称出来的体重了,把注意力放到增加优质肌肉上。增肌过程中长点脂问题不大,但你必须对它给予关注。从现在起,你要每个月量一次体脂。”

Randy had no problems reversing this trend, as I had predicted. By the next week his face had already gotten back the cheekbones that made the young ladies swoon. The whole incident had also forced me to admit that I had let myself go a bit, and I too tightened up my diet and started getting a little leaner. Fat has a way of creeping up on you. It’s why so many folks get married looking all trim and fit, then five years later the guy has a pot belly and the wife has a dump-truck butt and elephant thighs.
跟我预料的一样,兰迪成功扭转了局面。一周之后,他的脸上又出现了能让少女神魂颠倒的颧骨。同时,整个事情也让我不得不承认之前有点放松自己,在对饮食进行严格控制后,我也稍微瘦下来了。脂肪总能找到一种方式悄然出现在你身上。这就难怪许多人结婚时是帅哥靓女,但五年后,帅哥有了啤酒肚,靓女有了肥臀和象腿。

Conclusion
结语

Unless you can objectively look into the mirror and assess whether or not you are gaining adipose tissue rather than muscle, I highly suggest measuring your body fat on a regular basis. I know I can easily start slipping back toward my chubby look if I’m not careful. And if a kid like Randy can start chunking up, anyone can. Don’t make the mistake of thinking you can force-feed muscle by chowing down on pizza, ice cream, and potato chips. Eat plenty of food, but make sure it’s clean and nutritious, not worthless empty calories. And always include cardio even if you don’t need it to stay lean.
除非你能客观看待镜中的自己并评估是否长了脂肪组织,否则我强烈建议你定期测一下体脂。我很清楚,如果我放松警惕的话,会很容易回到以前那种肥滚滚的样子。如果兰迪这样的孩子都能变肥,那谁都会。不要错误地以为你可以通过摄入披萨、冰淇淋、马铃薯片来强制增肌。要多吃,但请确保食物健康且有营养,别吃无营养的纯提供热量的食物。任何时候都别将有氧运动排除在外,即使你不需要保持较瘦的体形。

It’s great for your heart, the most important muscle there is. And regular cardio also builds capillary density and allows you to train longer and harder, as John Parrillo has been saying for years. Always remember that weight on the scale never tells the whole story, and although it’s nice to be able to say you weigh a certain amount if gains have always been a struggle, you can’t flex fat!
有氧对心脏有好处,而心脏是你最重要的肌肉。正如约翰·帕里略多年来一直说的,定期做有氧还可增加毛细血管密度,让你能承受时间更长、强度更大的训练。记住,称出来的体重并不能反映全部情况;虽然在增肌一直难以取得进展的情况下能说说体重达到了多少多少磅还是挺美的,但请记住,肥肉是鼓不出肌肉线条的!

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